Name: Playbook - Suzanne Svanevik - W6/D2
Uploaded: 2022-04-19T15:01:43.696Z
Duration: 45 min
Description: W6/D2

- Pull-ups or Banded Pull-ups 3 x Failure
- Close Grip Lat Pulldown 4 x 12
- DB Single Arm Row 4 x 8R/8L
- Close Grip Seated Cable Row 4 x 10-12
- Cable Rope Face Pulls 3 x 15

- Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground
- Keep your shoulders back and your core engaged throughout
- Pull yourself upward until your chin is above the bar
- Lower your body downward until your arms are extended again

Pull-ups (Pronated)

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close Grip Lat Pulldown

- Support yourself using your opposite arm
- Row dumbbell to your stomach while retracting your shoulder back

8R/8L

Single Arm DB Row

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close Grip Seated Cable Row

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

W6/D2

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